TDEEHQ

Mileage-aware · Free

TDEE Calculator for Runners

Running raises weekly expenditure — but easy aerobic volume is not the same as a labour job or a CrossFit life. Set an honest tier, fuel the miles, and do not stack watch calories on top.

Easy ≠ max
zone 2 still burns
Fuel long runs
performance first
Watch caution
no double-count
Strength 1–2×
injury resilience

Your stats

Standard inputs first — the age adjustment is applied below.

Biological sex
yrs
lb
Height
ft
in
%

Weekly running load

Pick the load that matches this training block.

No change
Mileage block

No extra adjustment on a very-active base.

Estimates are typically within ±10%. Track your weight for two weeks and adjust by 100–200 kcal.

The context

Runner TDEE without the gadget trap

Your activity multiplier should reflect running plus the rest of life. Eating back every watch calorie on top of “very active” is a classic surplus in disguise.

Long-run days may need more carbohydrate timing even when weekly calories stay near TDEE. Think fueling performance, not only the scale.

Why the formula drifts

Runner-specific levers

Keep bones, tendons and training quality in mind.

01

Easy volume

Most weekly burn is easy miles, not intervals.

02

Carb timing

Under-fueling quality sessions stalls fitness.

03

Strength work

Supports economy and injury resilience.

04

Race-weight obsession

Chronic deficits raise injury risk.

05

Non-running NEAT

Desk jobs still matter on mileage weeks.

06

Sleep through big weeks

Peak mileage without sleep is borrowed fitness.

Method

How this calculator gets to your number

Same Mifflin-St Jeor (or Katch-McArdle) engine as the homepage — with one extra step for this use case.

Run it with my numbers
  1. 1

    Resting burn (BMR)

    Mifflin-St Jeor from age, sex, height and weight. Enter body fat and we switch to Katch-McArdle for leaner or muscular bodies.

  2. 2

    Activity multiplier

    Match the whole week — not your hardest training day. A one-tier mistake usually adds or subtracts 200–400 kcal.

  3. 3

    Weekly running load

    A small, transparent adjustment for this page’s audience. We keep factors conservative so you can verify with a two-week weight average.

Pick a direction

Goals across a season

Align calories with the training block.

Eat at TDEE

Train & maintain

— —kcal / day

Best default in build phases.

Get my number
−250–350 kcal

Light cut in base

— —kcal / day

Only when mileage is controlled and recovery is good.

Get my number
At or slightly above TDEE

Fuel peak weeks

— —kcal / day

Do not starve a peak — performance drops first.

Get my number

Highest return first

Runner fueling habits

Simple and durable.

  1. #1

    Plan long-run nutrition

    Practice gels/food in training.

  2. #2

    Protein daily, not only post-run

    Supports repair across the week.

  3. #3

    One rest-day weigh-in ritual

    Avoid obsessive daily checks mid-block.

  4. #4

    Recalculate each training phase

    Base, build, peak — different weeks.

FAQ

Questions about TDEE runners

Short, direct answers. If yours is missing, ask and we will add it.

Ask a question

If your activity tier already includes running, usually no. Use the scale and energy as the referee.

Keep going

Related calculators & guides

Back to the main TDEE calculator

Main TDEE calculator

Homepage tool — Mifflin-St Jeor with optional body fat.

TDEE for cyclists

Endurance on the bike.

TDEE for athletes

High training load.

Two minutes

Get your age-adjusted number now.

Calculate adjusted TDEE